These exercises for the knee can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient.
Typically, you should start to see some benefits after two weeks of doing these knee exercises every day.
You should not feel any pain when doing these exercises. If you do, stop immediately and seek medical advice. These exercises are not suitable for people with an existing knee injury.
One of the easier Runner’s knee exercises to perform since all you need is a flat wall surface. To perform this, stand with your back flat against a wall and legs around shoulder width wide apart. Bend down until your thighs are parallel to the ground and hold in this position for 30 seconds.
Your knee joints should be in the same line as the ankle joints.
Keeping your calves in perfect condition also falls in the gambit of runner’s knee exercises. To perform a calf stretch, stand less than a full arms distance from the wall and step forward towards the wall with one leg. Bend the forward knee while pushing forward with your other leg.
Hold the position for 20-30 seconds and then change legs to repeat the same motion.
This exercise is for your side muscles which are often neglected during workouts. The idea is to perform side lunges while keeping the proper form. Stand with your legs hip-width apart and then start the lunge by trying to touch the toes of one foot with the fingers of the opposite hand.
You should take care to not let your knees wobble too much and to keep your chest as upright as possible throughout the entire motion.
To ensure that your knees remain healthy, the supporting structures, namely Quads and hamstrings need to be in top condition to be able to aid the working of the knee. Stand with your feet shoulder-width wide apart and interlock the fingers of your hand with each other. you need to bend over and bring your hands as far over your head as possible while keeping your knees straight.
Hold this position for 30 seconds before returning back to starting position.
More Tips to Prevent Runner’s Knee
It is important to make sure that you are in shape so that the overall physical fitness of your body is good. Stay within the recommended weight range for your height so that your knees do not have to do extra work. Always work out using good shoes with the proper support. You should never try to jog on concrete and always use a zigzag pattern while trying to negotiate steep inclines on the way down.
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